Understanding Visceral Fat and Safe Loss Methods
Know about the visceral fat, what it is, its dangers, how to know if it is excess fat, causes of visceral fat and ways to lose excess visceral fat.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 18th Aug, 2025
Introduction
Visceral fat is a type of fat that surrounds your internal organs, such as the liver, pancreas, and intestines. Unlike subcutaneous fat (the fat you can pinch under your skin), visceral fat is hidden deep inside your abdomen and poses serious health risks if it accumulates in excess. While some fat is necessary for cushioning organs and storing energy, too much visceral fat can lead to chronic diseases.
With the right approach, you can reduce visceral fat safely and improve your overall health. Let’s explore what visceral fat is, why it’s harmful, and how you can lose it effectively.
What is Visceral Fat?
Visceral fat is stored deep within the abdominal cavity, surrounding vital organs. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is metabolically active and releases hormones and inflammatory substances that can disrupt your body’s normal functions.
Consult a General Physician for Personalised Advice
Why is Visceral Fat Dangerous?
Excess visceral fat is linked to several health problems, including:
Heart disease – Increases bad cholesterol and blood pressure.
Type 2 diabetes – Affects insulin resistance.
Liver disease – Contributes to fatty liver.
Certain cancers, Such as breast and colon cancer.
Sleep apnea – Due to increased pressure on the lungs.
How Do You Know If You Have Too Much Visceral Fat?
Since visceral fat isn’t visible, you may not realise you have it until health issues arise. However, some signs include:
A large waistline (men: >40 inches, women: >35 inches).
A protruding belly (apple-shaped body).
High blood sugar or cholesterol levels.
A simple way to check is by measuring your waist circumference. If it’s above the recommended range, you may have excess visceral fat.
What Causes Visceral Fat?
Several factors contribute to visceral fat buildup:
1. Poor Diet – High sugar, refined carbs, and trans fats promote fat storage.
2. Lack of Exercise – A sedentary lifestyle slows metabolism.
3. Stress – Cortisol (stress hormone) increases fat storage.
4. Genetics – Some people are predisposed to storing fat in the abdomen.
5. Sleep Deprivation – Poor sleep disrupts hunger hormones.
Safe and Effective Ways to Lose Visceral Fat
The visceral fat responds well to lifestyle changes. Here’s how you can reduce it safely:
1. Eat a Balanced Diet
Increase fibre – Whole grains, vegetables, and fruits help reduce fat absorption.
Choose lean proteins – Chicken, fish, beans, and tofu keep you full longer.
Healthy fats – Avocados, nuts, and olive oil support metabolism.
Avoid sugary drinks & processed foods – These spike insulin and promote fat storage.
2. Exercise Regularly
Cardio workouts – Walking, running, cycling, and swimming burn calories.
Strength training – Builds muscle, which boosts metabolism.
High-Intensity Interval Training (HIIT) – Burns fat effectively in less time.
3. Manage Stress
Practice meditation, deep breathing, or yoga.
Get enough sleep (7-9 hours per night).
4. Limit Alcohol
Excess alcohol contributes to belly fat. Moderate intake is key.
5. Stay Hydrated
Water helps flush toxins and supports metabolism.
When to Seek Medical Help?
If lifestyle changes aren’t enough, consult a doctor. Conditions such as insulin resistance or hormonal imbalances may require medical intervention.
Final Thoughts
Visceral fat is more than just a cosmetic concern; it’s a serious health risk. With the right diet, exercise, and stress management, you can safely reduce it. Small, consistent changes lead to lasting results.
Consult a General Physician for Personalised Advice
Consult a General Physician for Personalised Advice
Dr. Ramya Hari
General Practitioner
18 Years • Medical Head & Family Physician, DG Shipping Approved Doctor, Panel Physician - UK Visa Medicals
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Apollo Medical Centre Kotturpuram, Chennai
Dr. Anand Misra
General Physician/ Internal Medicine Specialist
14 Years • MBBS, DNB
Mumbai
Apollo Hospitals CBD Belapur, Mumbai
Dr Rakesh Ram
General Physician/ Internal Medicine Specialist
4 Years • MBBS, MD (INTRNAL MEDICINE)
Secunderabad
Apollo Hospitals Secunderabad, Secunderabad
Dr. Promise Jain
General Physician/ Internal Medicine Specialist
20 Years • MBBS, DNB Medicine, TDD, MNAMS, PGCDM, CCEBDM, CCMTD,PGDE Senior Consultant- Internal Medicine Head- Department of critical care Apollo Sage Hospital, Bhopal, MP Intensivist, Diabetes, Thyroid , Physician
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Apollo Sage Hospitals, Bhopal
Dr Vinay Kumar A V
Nephrologist
8 Years • MBBS, MD - General Medicine, DM - Nephrology
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Apollo Hospitals Seepat Road, Bilaspur
